The
Daily
Fix
3-2-1 minutes of each:
Pork Rind-Crusted Cod with Lemony Caper Sauce
Substrate Oxidation Does Not Influence Middle Distance Running Performance
Max rep strict muscle-ups
Rest
Max duration handstand hold
Rest
Crispy pork rind-crusted cod fillets topped with a rich lemon butter caper sauce.
A Randomized Controlled Crossover Trial
This workout is 23 minutes — 3 minutes of MUs, rest 3 minutes, 3 minutes of HS hold, rest 3 minutes; 2 minutes of MUs, rest 2 minutes, 2 minutes of HS hold, rest 2 minutes; 1 minute of MUs, rest 1 minute, 1 minute of HS hold.
For the handstand hold, multiple sets is ok. Accumulate as much time as possible within the interval.
Score is reps of muscle-up multiplied by time handstanding (seconds).
Post reps of each, and total score to comments.
Ingredients
6 oz cod fillet
½ cup crushed pork rinds
1 egg
1 Tbsp heavy cream
¼ cup almond flour
2 Tbsp butter (for cooking)
Salt and pepper, to taste
For the Lemony Caper Sauce:
2 Tbsp butter
1 Tbsp capers, drained
1 Tbsp lemon juice
½ tsp lemon zest
Salt and pepper, to taste
Macronutrients
Protein: 65g
Fat: 80g
Carbs: 7g
Preparation
Pat the cod fillet (6 oz) dry with paper towels and season lightly with salt and pepper. Set up a breading station with almond flour (¼ cup) in one bowl, a beaten egg (1) mixed with heavy cream (1 Tbsp) in another, and crushed pork rinds (½ cup) in a third bowl.
Dredge the cod first in the almond flour (¼ cup), then dip it into the egg mixture (1 egg + 1 Tbsp heavy cream), and finally coat it thoroughly with the crushed pork rinds (½ cup), pressing lightly to adhere.
Heat a skillet over medium heat and melt the butter (2 Tbsp) for cooking. Once hot, carefully add the cod fillet and cook for 3–4 minutes per side until golden brown and cooked through, adjusting heat as needed to prevent burning.
In a small saucepan, melt the butter (2 Tbsp) over medium-low heat. Add the drained capers (1 Tbsp), lemon juice (1 Tbsp), and lemon zest (½ tsp). Simmer gently for 1–2 minutes, seasoning with a pinch of salt and pepper to taste.
Plate the pork rind-crusted cod and spoon the warm lemony caper sauce over the top. Serve immediately.
This trial examined whether the type of substrate your body prefers to burn—fat or carbohydrates—actually affects middle-distance running performance. Recreational runners completed 5K or 10K time trials after consuming either a low-carbohydrate high-fat (LCHF) meal or a high-carbohydrate low-fat (HCLF) meal under fed-state conditions.
Despite the distinct metabolic responses—LCHF significantly increased fat oxidation and lowered the respiratory exchange ratio (RER), while HCLF elevated blood glucose levels—their actual running performance (time trial results, perceived exertion, heart rate, etc.) remained statistically similar between the two conditions. In short, preferred substrate oxidation did not influence performance in 5K or 10K running events in this study.
COMMENTS
Handstand holds: (82s,44s, 15s), (60s, 45s), (59s)
5 x max reps
kipping pull ups: 4-8-5-4-4
ring dips: 4-5-4-4-4